AMRAPMetconBenchmark07:00
Open 18.5
Weightlifting
Gymnastics
Solo
Workout Details
AMRAP
07:00
AMRAP in 7 Minutes:
3-6-9...
Thruster
↳ 100/65 lbs (45/29 kg)
Chest-to-Bar Pull-Up
Continue increasing by 3s if possible.
Original WOD
AMRAP in 7 Minutes: 3-6-9... Thrusters (100/65 lbs) Chest-to-Bar Pull-Ups Continue increasing by 3s if possible.
Coaching Tips
Strategy
- 1Start at a sustainable pace ensuring you're comfortable with both movements.
- 2For the thruster, focus on keeping your core tight throughout the movement and driving through your heels when coming up from the squat.
- 3Break the pull-ups into manageable sets if they become challenging, and use a kipping motion if needed to maintain rhythm.
- 4Use the rest periods wisely by transitioning smoothly between movements to maintain heart rate and avoid excessive fatigue.
- 5Aim for unbroken sets within your capability to maximize time efficiency, especially in the first few rounds.
Safety Considerations
Technical Focus
Ensure proper squat depth and overhead positioning to avoid injury.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min(Light intensity for warm-up.)
Mobility:
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 10 per side Ankle Stretch
- 10 per side Hip Flexor Stretch
Activation:
2 rounds- 5 Empty Barbell Thruster(Focus on form.)
- 5 Pull-Ups (Assisted if necessary)(Ensure full range of motion.)
Scaling Options
Intermediate
Reduce weights and modify movements as necessary.
- 1
thruster
Weight: 80/55 lbs (36/25 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Lower weights and simplify movements.
- 1
thruster
Weight: 60/40 lbs (27/18 kg)
- 2
chest to bar pull up
Ring Rows